It has long been known to people that for normal development, growth and life itself, the body needs special substances in addition to carbohydrates, fats, proteins. They got their name only in 1911 thanks to the scientist K. Funk, who proposed the term "vitamins", which means "supporting life." This name accurately reflects their essence, since these useful elements contribute to the full existence of all living things, from simple organisms to humans and animals. But this information is interesting to those who write about water-soluble and fat-soluble vitamins abstract. And in this article we will examine in more detail the types of fat-soluble vitamins, what they affect and where they are contained.
By chemical nature, two main groups of vitamins can be distinguished - water-soluble and fat-soluble. The content of water-soluble vitamins must be replenished daily. But fat-soluble vitamins have the ability to accumulate in a living organism, or rather in the liver, with a lack of released from it and make up for the deficiency. A person receives fat-soluble vitamins from foods of plant and animal origin.
Fat-soluble vitamins are represented by the following types:
Vitamin A (retinol), as a powerful antioxidant, slows down the process of physiological aging, improves vision, especially twilight and color, stimulates the growth of new tissues and cell division, positively affects reproductive function, and maintains normal mucous membranes and skin integuments. It also enhances immunity and resistance to certain toxins and poisons.
With a lack of retinol, a violation of the functions of the nervous system, digestion and respiration is observed, the body's resistance decreases, growth slows down, and visual acuity decreases .
In large quantities, vitamin A is found in the liver, butter, and egg white. Plants contain its predecessor - carotene, which quickly turns into the necessary vitamin A. It is abundant in carrots, apricots, pumpkins, and herbs.
Vitamin E (tocopherol). It seems to be a wonderful antioxidant, which also slows down aging, and is also necessary for muscle loads, to prevent fatigue, to normalize protein metabolism, and successful development of the fetus and pregnancy. It has a positive effect on the blood forming organs, reproductive system, improves skin condition.
The lack of this vitamin is expressed in muscular dystrophy, fatigue.
A lot of tocopherol is found in vegetable oils, especially soy and corn, sprouted wheat, eggs, liver, butter, green peas, cabbage and lettuce.
Vitamin K (phylloquinone) has antimicrobial, analgesic, antibacterial properties, forms prothrombin, improving blood coagulation, and promotes the rhythmicity of gastrointestinal contractions.
A lack of phylloquinone is manifested by a violation of the intestines, difficult to heal wounds, bleeding when brushing your teeth and nose, bruises of unknown origin.
The natural sources of vitamin K are nettle, carrots, green peas, seaweed, eggs, liver, parsley, and spinach. Vitamin K is partially synthesized by healthy intestinal microflora.
Vitamin D (calciferol) is also called “solar vitamin” due to its ability to be synthesized in the human body under the influence of the sun.
Calciferol is necessary for optimal absorption of phosphorus and calcium in the intestine. Its deficiency is manifested by brittle hair and nails, caries.
The main sources of vitamin D are animal and fish liver, greens, grain seedlings (rye malt, wheat germ), brewer's yeast, eggs, butter, milk.
Fat-soluble vitamins needs table:
Vitamin A
adults 800-1000mkg;
children 400mkg.
Vitamin D
adults 2.5 mkg;
children 10mkg.
Vitamin K
adults 60-80 mkg;
children 5-30mkg.
Vitamin E
adults 8-10 mg;
children 3-7mg.